Exercise:

Overhead Smith Machine Press

Target Muscle:

Shoulders

Secondary Muscle:

Triceps, Traps

Equipment Needed:

Seated Bench, Smith Machine

Proper Execution:

Position the bench in the smith machine so that you can lift and lower the bar over a full range of motion. Place your hands just outside of shoulder-width and twist the bar back to un-rack the weight. With your feet planted firmly on the ground and abs tight, lower the bar down below your chin until it touches your upper chest. Drive the weight straight up overhead but avoid locking your elbows out at the top. Continue the movement until you reach muscular failure and then re-rack the weight.

Tips:

Do not arch your back as you press the weight up as this will shift the stress from your shoulders to your upper chest and will also put stress on your lower back. Do not lock your elbows out at the top of the movement as this will keep the stress on your shoulders rather than your triceps. Also remember to keep your abs tight to support your spine and lower back.